Fiber
Generally speaking, fiber is a healthy food that promotes gut health. Food high in fiber includes fruits, vegetables, and whole grains. But, we have two types of fiber: soluble and insoluble fiber. Soluble fibers are present in fruits (like apples and carrots), barries, and oats. Insoluble fibers are present in tomatoes, broccoli, vegetables, nuts, and whole grains.
In IBS, fibers sometimes improve the condition and sometimes worsen it. A high-fiber diet improves constipation, but it also may worsen bloating and diarrhea. Thus, if you have bloating and diarrhea, you should decrease the fibers in your diet. Soluble fibers are a good choice in diarrhea and bloating. If both types worsen the symptoms, you may take soluble fiber supplements, such as psyllium, to get the recommended daily intake (20 to 35 grams daily).